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October 28, 2015

Logoff and Login to Life (See What We Did There?)

Article Erica Boniface

Quiz: This is a good way to start the dialog—it’s not an official diagnosis. If you felt these questions were positive it might be worth talking to a professional.1. Do you feel that your time spent on the computer or on your phone is out of control? Have a tough time controlling your time. Answer: YES or NO
2. Do you get annoyed or upset when friends or family confront you about this? Answer: YES or NO

3. Have you noticed that you are using the Internet or digital media and it has taken over some of your time you’ve invested in other activities in life? Such as spending less time with your kids? Answer: YES or NO

4. Have you attempted to cut down your usage of internet and find you’re unsuccessful and can’t? Answer: YES or NO

5. Do you find yourself obsessing over e-mail, social media, etc? Answer: YES or NO

6. Do you use the Internet or phone to help you cope with mood or anxiety? Is it a soothing mechanism? Answer: YES or NO

7. Do you mainly stay up-to-date with friends and family online over catching up in-person? Answer: YES or NO
If you answered 4 or more questions positively with YES, then you may want to meet with an expert. You can visit DenverAddictions.com to learn more about Dr. Fehling or visit CeDAR here at UChealth.org/cedar.

With the world at our fingertips by logging on to the Internet, it’s easy to get sucked into the digital world. You keep up with friends and family on various social media platforms. You e-mail your boss at all hours of the night. You post photos from your sweet ski trip to Copper Mountain. We get it—2015 is an online world. Everyone is logged on to something.

But when is it too much? When do you go from it being a hobby to it being a habit—or even, an addiction? We spoke to addiction psychiatrist from CeDAR (Center for Dependency, Addiction and Rehabilitation), Dr. Patrick Fehling, MD about digital addictions to get a better understanding.

“The best predictor to someone having addiction to anything is a prior addiction to something else. Those tend to be people who get in recovery from alcohol or pain killers for instance. We get them clean and a new addiction develops—like exercise addiction,” says Dr. Fehling. “The same rules would apply for Internet usage—social media has to do with wanting to feel attached and connected to people. People are watching you. The narcissism of humanity, they feel important and their lives are meaningful.”

But, come on. Don’t people want to see photos of our 3-year-old’s preschool artwork and a play-by-play of potty training?

“Most recovery involves two ingredients: Acceptance. You have identified a problem. You’ve accepted you have a problem. The second is commitment. You are committed to do better and makes changes. That’s how you would start,” explains Dr. Fehling.

Okay, shut down by Dr. Fehling, but we’ll still post that stick-figure artwork. So much talent.

In all seriousness, Dr. Fehling explained that Internet Addiction Disorder often has a duel-diagnosis. Meaning you’re depressed, have social anxiety or something else going on—you want to avoid others so you tend to ignore them and spend time on the computer. You trick yourself to feel like you’re attached to others, but you’re not.

“You have found a way to keep partial attachment going while being isolated and less motivated to change,” says Dr. Fehling.

It’s time for a digital detox. How do you even start with forgetting about your Fantasy Football Team? Won’t you get fired if you don’t e-mail the boss at 10 p.m.? Here are 4 tips to get started:

1. Boundaries. Articulate boundaries with your friends, family and co-workers. Set a time when it’s okay to be online—and when it’s not. For instance, if dinner and getting kids to bed happens between 6 p.m.- 8 p.m., set a rule that there are no smart phones or computers during that time frame.

2. Acceptance. If you have accepted that you’re obsessed with going online, be aware to how often you log on.

3. Commitment. If you’re ready to limit screen time, set up personal goals and stick to them.

4. Mindfulness. Once you’ve set boundaries, be mindful of your emotional state. When you go offline, how do you feel? If you find yourself more agitated and anxious, you might have an addiction.

“It’s nice to note that addictions are conditions,” says Dr. Fehling. “They have developed in the brain so you have nothing to be ashamed of—don’t be embarrassed. Our brains just develop these things from pressures. We want to extinguish stigma.”